Ch 4: Carbohydrates

Question 1

what are the 3 monosaccharides

Answer 1

glucose
fructose
galactose

Question 2

what are the 3 disaccharides

Answer 2

lactose
sucrose
maltose

Question 3

what is starch

Answer 3

storages form of glucose in plants

Question 4

what is glycogen

Answer 4

storage form of glucose in animals and humans

Question 5

what are the 2 types of fiber

Answer 5

soluble and insoluble

Question 6

health benefits of soluble fiber

Answer 6

lowers blood cholesterol (apples, citrus fruits, barley, vegetables, legumes, oats)
Fiber regulates blood sugar following a CHO rich meal

Question 7

health benefits of insoluble fibers

Answer 7

maintains healthy bowel function and reduces risk of bowel disease (diverticulitis) (Brown rice, fruit, legumes, carrots, wheat bran, whole grains)
Helps maintain a healthy body weight

Question 8

how much fiber is recommended for men and women

Answer 8

men: 30-34 grams of fiber
women: 28 grams of fiber

Question 9

what is an enriched grain

Answer 9

three major B vitamins — thiamin, riboflavin and niacin — are added back to the flour in the same proportion as is found in the whole kernel, in addition to supplemental iron.

Question 10

what was the enrichment act

Answer 10

The U.S. Enrichment Act of 1942 was passed by Congress to prevent deficiencies that developed when people turned to refined breads
Required iron, niacin, thiamin and riboflavin be added to all refined grain products
Amended in 1996 to include the vitamin folate (folic acid on food labels)

Question 11

what is the recommended amount of carbohydrate needed in the diet

Answer 11

45-60%

Question 12

digestion of carbohydrates

Answer 12

In the mouth
Starch digestion begins in the mouth where enzymes in saliva mix with food to split starch into maltose

In the Stomach
Salivary enzymes are deactivated in the stomach
Carbohydrates are not digested in the stomach

In the Small Intestine
Digestive enzymes are delivered by the pancreas
Refined starches (white bread) break down rapidly while high fiber foods break down much more slowly
Disaccharides are broken down into monosaccharides
Monosaccharides are absorbed through the intestinal wall and via the blood to the liver
In the Liver
Fructose and galactose are converted to glucose
Glucose enters the blood stream to feed the cells

In the Colon
Undigested fiber travels from the small intestine to the colon
Bacteria in the colon causes fermentation of the fiber and releases gas

Question 13

what is lactose intolerance

Answer 13

when you don’t have the enzyme of lactase

Question 14

what is ketosis

Answer 14

breaks down protein converts to breaking down fat

happens when you get so hungry you don’t feel hungry anymore

Question 15

what is ketosis

Answer 15

breaks down protein converts to breaking down fat

happens when you get so hungry you don’t feel hungry anymore

Question 16

what is the minimum amount of carbohydrate needed to prevent ketosis

Answer 16

130 grams a day

Question 17

after you eat what happens to the glucose in your blood

Answer 17

glucose levels in the blood rise

Question 18

what does insulin do

Answer 18

sense rise in glucose
signals body’s cells to uptake the surplus glucose
so it brings it down

Question 19

what does glucagon do

Answer 19

release glucose into the blood when you don’t have enough blood in your body

Question 20

what are the health problems associated with diabetes

Answer 20

heart disease
stroke
blindness

Question 21

what fasting glucose levels correspond to normal, pre-diabetes and diabetes?

Answer 21

normal: less than 100 mg/dL
prediabetes: 100-124.9
diabetes: 125 or higher

Question 22

what is insulin resistance

Answer 22

muscle, adipose and liver cells lose their sensitivity to insulin

Question 23

how do you reduce your risk for diabetes

Answer 23

Healthy body weight
Diet high in fruits, vegetables, fish, poultry and whole grains
Exercise regularly
Restrict alcohol, refrain from smoking

Question 24

what percentage of your diet can be made up of added sugars

Answer 24

less than 10%

Question 25

what is high fructose corn syrup?

Answer 25

Nature of HFCS
Half of added sugar in U.S. food supply
Sucrose is 50% fructose
HFCS is 48-55% fructose
HFCS does have negatives
Highly processed, may contain contaminants
Government subsidies make it cheap